Sequence for Saturday, January 9, 2021

Sit in a simple cross legged position
Adho Mukha Virasana
Adho Mukha Svanasana
Supta padangustasana
Tadasana – (Mountain Pose) bend knees slightly and straighten legs using three different techniques: 1) lift knee caps 2) extend hamstring from below the knee pit to sit bone/calf from above the knee pit to heel 3) press quads to bone to hamstring and inflate the skin of the back of the thigh
Adho mukha svanasana (downward facing dog) – same actions
Prasarita Padottanasana – same actions
Parsvottanasana
Virabhadrasana 1
Prasarita Padottanasana – head down
Adho Mukha Svanasana
Sirsasana
Salamba Sarvangasana
Virasana with a rolled yoga mat between thighs and calves
Savasana